Beat the Heat

Beat the summer heat by taking your workouts to a waterway or pool near you!  Using water as your “equipment”, workouts can be highly effective yet easier on your joints.  The deeper the water, the more resistance the water provides as well as a reduction in impact, which minimizes wear on muscles and joints. Water workouts can be a perfect combination of cardio and resistance training, all while refreshing and fun.

Jen Jordan, fitness coach and personal trainer suggests, “It’s great taking your workouts to the water on a hot summer day.  Not only does it get you outdoors, but you’ll be surprised at how challenging the workout can be.”  She continues, “Best of all, it literally requiresvery little gear.  Put on your favorite swimsuit or workout gear, shed your shoes, and jump in.”

Try this month’s workout at your favorite beach spot or pool.  Try in shallow water about 5 inches deep, up to chest deep.  Keep in mind the deeper the water, the more resistance provided.

Bella’s Beat the Heat Water Workout

Always warmup 5-10 minutes before you begin.  Consult your physician before beginning any new workout regimen. Cool down by stretching.

Water Running

• Find a starting point in the water or one end of a pool.
• Run approximately 50 meters in the water to the other end of the pool or predetermined end point.
• Repeat for 3 minutes.
• Take a break for one minute.

Water Side Shuffle

• Find a starting point in the water or one end of a pool facing sideways.
• Take giant steps laterally, then step together quickly the length of the pool
• Repeat the other direction with the other leg leading.
• Repeat for 3 minutes.
• Take a break for one minute.

Water Twists

• Standing with feet together, twist hips one direction, keeping upper body facing center.
• Quickly, twist hips the opposite direction.
• Repeat for 3 minutes.
• Take a break for one minute.

Water Lunges

• Stand with feet together, find a starting point in the water or one end of a pool.
• Step forward and lunge with front knee staying over front ankle.
• Step together.
• Other leg then steps forward to repeat.
• Lunge the length of the pool to your predetermined end point.
• Take a break for one minute.

Repeat 3-4 times